Low Carb Soup | Instant Pot Sausage Kale Soup
This Low Carb Sausage Kale Soup is loaded with protein and flavor and is one of my favorite things to make. It’s sort of like having the best part of a spaghetti sauce but in a soup.
This Low Carb sausage kale soup is one of the heartiest soups you will ever make and you will love how meaty and delicious this is. It’s super easy to make because you don’t have to cook the sausage in advance, or dirty several different pots.
One of the reasons I love my Instant Pot, is the fact that it makes it so simple to make one-pot meals. I take advantage of this so often that my pots and pans feel neglected most of the time.
It’s a straightforward one-pot meals where you just pour in ingredients and cook all in one go.
When I’m eating low carb, especially if I’m trying to get back in the Keto saddle, I eat soups like this a lot. They’re very filling, they don’t feel like a diet food, and since there’s such a large amount of liquid I can eat a lot without consuming a lot of calories.
But of course, it’s not like we need a REASON to eat soup because…Soup! I love soup every which way.
Other ways to enjoy this Sausage Kale Soup
So you notice, it looks a lot like hearty spaghetti sauce, right? If you wanted to, you can definitely use it in place of spaghetti sauce, over noodles for non-keto, or over zoodles for keto.
If you find it too thin for your liking, you can add a cornstarch slurry for non-keto, or 1/4 teaspoon of xanthan gum sprinkled in, to help thicken the soup/sauce. (Spauce?)
INSTANT POT ONE POT MEALS AND SOUP RECIPES
If you want another hearty and flavorful Instant Pot recipe, you should try my White Chicken Korma . It’s delicious, and creamy and so simple to make.
Or you can try my super easy cheater dolma recipe. I call it an Unstuffed Dolma Casserole and you can make it in your Instant Pot. You’ll likely call it delicious.
This Low Carb Sausage Kale Soup isn’t just perfect for cold weather but is perfect year round so I do hope you try it.
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Low Carb Soup | Pressure Cooker Sausage Kale Soup
Ingredients
- ▢ 1 pound ( 453.59 g ) bulk hot or mild Italian sausage , hot or medium
- ▢ 1/2 cup ( 160 g ) onions, chopped
- ▢ 6 ( 6 ) Garlic Cloves , sliced thinly
- ▢ 3 cups ( 268 g ) chopped kale , cut into ribbons stems removed
- ▢ 1.5 cups ( 223.5 g ) diced tomatoes , or 14.5 ounce can tomatoes (undrained)
- ▢ 1/2 cup ( 125 g ) Water
- ▢ 1/4 cup ( 6 g ) chopped fresh basil
- ▢ 1/2 teaspoon ( 0.5 teaspoon ) Kosher Salt
- ▢ 1 teaspoon ( 1 teaspoon ) Ground Black Pepper
For Finishing
- ▢ 2 tablespoons ( 2 tablespoons ) Tomato Paste
- ▢ 1/2 cup ( 120 g ) heavy whipping cream or canned coconut milk
- ▢ Basil leaves
Instructions
With your Instant Pot on Sauté mode, put olive oil to the pot. Add garlic and onions and stir.
Add the bulk sausage and break up any large pieces. You’re just trying to break up the sausage, not cook nor brown it.
Add kale, tomatoes, water, basil, salt and pepper. Stir and immediately close the lid.
Cook for 5 Minutes high pressure. Allow it to release pressure naturally for 10 mins and then release all remaining pressure.
Add tomato paste and heavy whipping cream or coconut milk and stir to incorporate. Garnish with fresh basil and serve.
Serve over shirataki noodles or regular pasta (optional) or just eat as a hearty soup
To reduce carbs further, reduce the kale which has about 22 gms net carbs in each cup
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Low Carb Soup | Pressure Cooker Sausage Kale Soup
Ingredients
- 1 pound bulk hot or mild Italian sausage hot or medium
- 1/2 cup onions, chopped
- 6 Garlic Cloves sliced thinly
- 3 cups chopped kale cut into ribbons stems removed
- 1.5 cups diced tomatoes or 14.5 ounce can tomatoes (undrained)
- 1/2 cup Water
- 1/4 cup chopped fresh basil
- 1/2 teaspoon Kosher Salt
- 1 teaspoon Ground Black Pepper
For Finishing
- 2 tablespoons Tomato Paste
- 1/2 cup heavy whipping cream or canned coconut milk
- Basil leaves
Instructions
With your Instant Pot on Sauté mode, put olive oil to the pot. Add garlic and onions and stir.
Add the bulk sausage and break up any large pieces. You’re just trying to break up the sausage, not cook nor brown it.
Add kale, tomatoes, water, basil, salt and pepper. Stir and immediately close the lid.
Cook for 5 Minutes high pressure. Allow it to release pressure naturally for 10 mins and then release all remaining pressure.
Add tomato paste and heavy whipping cream or coconut milk and stir to incorporate. Garnish with fresh basil and serve.
Serve over shirataki noodles or regular pasta (optional) or just eat as a hearty soup
To reduce carbs further, reduce the kale which has about 22 gms net carbs in each cup
Low Carb Soup | Pressure Cooker Sausage Kale Soup https://twosleevers.com/low-carb-ragu/
If you’ve been doing a low-carb diet for long, you’ve probably grown accustomed to eating a lot of cauliflower in ways you never would have expected to before. Some recipes that replace carbs with cauliflower work, and some don’t. These Cauliflower Breadsticks definitely work and I can’t wait for you to try them.
Cauliflower Breadsticks | Keto Breadsticks
These Cauliflower Breadsticks are infused with a ton of flavor from the Italian spices and the cheese and garlic. They’re a perfect side dish pairing for a Keto Italian meal . These are breadsticks you don’t have to feel guilty eating, and they’re really very good.
What Makes your Cauliflower Breadsticks | Keto Breadsticks so different from the other recipes out there?
Everyone and their cat has recipes for cauliflower breadsticks. Perhaps not that many cats have gotten into the cauliflower game, but their owners certainly have.
So does the world really need yet ANOTHER cauliflower breadsticks recipe ?
Well, some of the Cauliflower Breadsticks recipes I’ve seen end up leaving the keto breadsticks soft. I wanted a cauliflower breadstick that could stand up to dipping into a hearty marinara sauce, so I made sure these were thin and crispy. The texture really is similar to bread!
But the bigger issue is that I found way too many recipes that ask you to pre-cook the cauliflower.
I’m sorry, but no. Just no. I can’t cook things twice and let’s face it– it’s cauliflower. Riced. Why does it need to cook twice??
I’m happy to tell you, it does not. Cauliflower cooks so fast, it’s redundant to pre-cook it.
This recipe doesn’t ask you to pre-cook and I assure you, the keto breadsticks from this recipe taste. Just. Fine.
How Many Carbs in Cauliflower Breadsticks?
In this recipe, there are 5 net carbs per 2 cauliflower breadsticks. I know that might sound on the higher side for a side dish, but I promise you that they’re worth working into your macros for the day.
Can You Freeze Cauliflower Breadsticks?
I know when I get a craving for breadsticks, I want them RIGHT THEN. So sometimes I like to make extras of this Keto breadsticks recipe .
To freeze them for easy reheating, wrap in either aluminum foil or place in a freezer-safe baggie in a single layer. Then when you’re ready to reheat, simply pop them back in the oven at 350 for a couple of minutes until they’re warm and crispy.
Are Cauliflower Breadsticks Good For You?
Well, yes and no. These keto breadsticks have lots of cheese, which if you are dairy-free doesn’t make for a good fit. However, cheese is high in fat and makes for a great option to hold off the hunger longer. Plus–veggies. I know I’m always looking for a way to incorporate more vegetables into my diet.
So while these may not be your stereotypical health food, they’re certainly a better option than a traditional breadstick.
What Can I Serve With These Cauliflower Breadsticks?
Looking for a great Italian dish that pairs well with these Cauliflower Breadsticks ? My Keto Lasagna gives you all the flavor of traditional lasagna without all the carbs!
My Skillet Lasagna is the perfect bubbly Keto Casserole that is perfect for dipping these low carb cauliflower breadsticks in.
Another great dish that pairs well with these Cauliflower Breadsticks is my French Garlic Chicken . It’s super easy to make, low carb and absolutely delicious!
And if you’re looking for more vegetarian dishes, this list of 70+ Low Carb Vegetarian Recipes has tons of new entrees, side dishes, drinks and desserts for you to try! There’s something here for everyone!
I NEED TO USE MY OVEN?
This recipe will use your oven (something I don’t use too often anymore thanks to my Air Fryer and Instant Pots ) and bakes in about 30 minutes. Actually what I did was, I used my Breville Smart Oven Air which I often use as an air fryer as well.
This low carb breadsticks recipe makes 8 servings, so if you’re having a big group over, you may want to make multiple batches! These definitely went quickly at my house, and I’m sure your friends and family will devour these quickly as well.
These are best eaten hot or reheated. I would advise against eating them cold.
Cauliflower Breadsticks | Keto Breadsticks Recipe
Ingredients
- ▢ 2 cups riced cauliflower
- ▢ 1/2 teaspoon Dried Garlic
- ▢ 1/2 teaspoon Ground Black Pepper
- ▢ 1 teaspoon Italian Seasoning
- ▢ 1/2 teaspoon Kosher Salt
- ▢ 1 cup shredded mozzarella or Mexican blend cheese
- ▢ 2 Eggs
For Topping
- ▢ 1/4 cup Grated Parmesan Cheese
Instructions
- Place parchment paper in the bottom of a 9x13 baking sheet, or spray extremely well with vegetable oil, or butter. Set the pan aside.
- Preheat oven to 350F.
- Place eggs into the bottom of a large blender container or in a food processor bowl. Add riced cauliflower, cheese, garlic, pepper, Italian seasoning, salt, and the shredded cheese. Blend or process on low speed until everything is well-incorporated and the cauliflower has broken down even further.
- Pour the cauliflower mixture into the prepared pan, and pat the dough into an even layer about 1/4 inch thick.
- Bake at 350F for 30 minutes. Remove from the oven and sprinkle the top with the grated Parmesan cheese.
- Broil on high for 2-3 minutes until the cheese has melted and browned. Remove and slice into 8 breadsticks.
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Want More Keto Recipes?
- Instant Pot Butter Chicken
- Instant Pot Garlic Parmesan Spaghetti Squash
- Low Carb Garlic Chicken
- Instant Pot Green Beans with Bacon
- Low Carb Italian Sausage Soup
- Instant Pot Chicken
- Instant Pot Chicken Tikka Masala
- Peppercorn Sauce
Don’t forget to check out my other Ketocookbooks.
Keto Instant Pot, Keto Fat Bombs, Sweets, & Treats , and Easy keto in 30 minutes.
